Cardiovascular training (Cardio training) is any exercise that will raises your heart rate. You need a minimum of 20 minutes of continued elevated pulse to get the best results at least 3 times a week.
The American College of Sports Medicine recommends 30 minutes of moderate intensity physical activity most days of the week.
(http://www.healthstatus.com/health_blog/2007/06/21/cardio-exercise-
definition-and-benefits/)
Here are the list of benefits that you get from Cardio training:
- Strengthen your heart
- Burning excess body fat, helping to decrease and control weight
(decreased body fat results in improved insulin sensitivity)
(http://diabetes.webmd.com/guide/exercise-guidelines) - Reduce body fat
- Reduce stress
- Improve sleep
- Boost your self-esteem (because you look and feel good)
- Lower your blood pressure
- Help with weight loss or maintain an ideal body weight
- It increases your metabolism
- Prevent or maintain cardiovascular diseases.
- Increase your energy levels
- Improve your mood (when exercising your body releases a chemical called Endorphins) which is a feel good chemical
- It strengthens your bone and joints
- Wards of depression
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